OtherMetcon08:00
Grim Burpee Box Jump & Power Clean Stampede
1-2-3-4...
Weightlifting
Gymnastics
Solo
Workout Details
Other
08:00
1-2-3-4...
Power Clean
↳ 155/115 lbs (70/52 kg)
Burpee Box Jump
Original WOD
1-2-3-4... Power Cleans (155/115 lbs) Burpee Box Jumps (30"/24")
Coaching Tips
Strategy
- 1Start with a manageable pace to avoid early fatigue, especially on the first few rounds.
- 2For Power Cleans, focus on technique and ensure you are using your legs and hips effectively to lift the bar. A clean can become problematic if relying too heavily on the back.
- 3Keep the Burpee Box Jumps quick but controlled; consider breaking up your rhythm to avoid burnout as the reps increase.
- 4Aim to keep the Power Cleans unbroken for the first few rounds if you can maintain good form. If needed, break into smaller sets afterward.
- 5Transitioning quickly from the box to the bar can save time; practice your technique to minimize rest between movements.
Safety Considerations
Technical Focus
Ensure proper form on the Power Clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500 m or 3 min Row or Bike - 1-2 min(Choose an ergometer.)
Mobility Drills:
- 5-10 Shoulders Stretch - 30 sec(Focus on shoulder and wrist mobility.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up the hips pre-lift.)
- 5-10 Lower Back Stretch - 30 sec(Ensure lower back is warm and supple.)
Activation Sets:
2 rounds- 10 Power Clean (Empty Bar)(Focus on form, use an empty bar.)
- 5-10 Burpee Box Jump (Explosive)(Practice jumping explosively onto the box.)
Scaling Options
Intermediate
Reduce weight and intensity for moderate skill focus.
- 1
power clean
Reduce weight by ~20%.
Weight: 125/85 lbs (57/39 kg)
- 2
burpee box jump
Standard movement.
Scaled
Further reduce weight and customize movements for accessibility.
- 1
power clean
Reduce weight by ~40%.
Weight: 95/65 lbs (43/29 kg)
- 2
burpee box jump
Consider Step-Ups onto the Box.